2015 Training Log

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  • February 12, 2019 at 6:20 pm #9301
    Fraser_9to5
    Keymaster

      1 June

      Power Clean 3 x 6 x 70kg
      RDL 4 x 8 x 80kg
      Back Squat 4 x 8 x 100kg
      Speed Skaters 3 x 8 x 37kg (80lb fixed bar)
      Bench Press 4 x 8 x 80kg
      T-Bar Row 4 x 8 x 50kg
      DB OHP 4 x 8 x 20kg & Rotator Cuff
      Pullups 4 x 7

      4 June

      BW 75.9kg (167lbs)

      Tempo Runs (grass)

      2 x 8 x 100m (50m jog, 50m walk recovery & 2.5 mins between sets)

      First 8 average of 14.6

      Second 7 average of 14.4 then last run of 12.8 (speedy!)

      6 June

      Power Clean 3 x 4 x 80kg
      Back Squat 4 x 4 x 115kg
      Jumping Lunge 3 x 6 x 40kg
      Multi-Directional Lunge 3 x 12 (per leg) x 30kg
      Bench Press 4 x 4 x 95kg
      Bent Over Row 4 x 8 x 65kg

      10 June

      Power Clean 3 x 5 x 75kg
      RDL 3 x 8 x 80kg, 8 x 85kg
      Back Squat 4 x 8 x 100kg
      Speed Skaters 3 x 8 x 30kg (65lb fixed bar)
      Bench Press 4 x 8 x 80kg
      T-Bar Row 4 x 8 x 55kg
      DB OHP 4 x 8 x 20kg & Rotator Cuff
      Pullups 9, 8, 6, 5

      12 June

      BW 74.9kg (165lbs)

      Tempo Runs (Grass)
      Shuttles 5 x (4 x 100m) with 3 mins rest – 89.4, 83.3, 88.3, 91.5, 89.8 (average 1 min 28.5 secs)

      13 June

      Grass Sprints

      4 x 15m
      8 x 30m (2.5 mins) – 4.3, 4.2, 4.2, 4.1, 4.2, 4.2, 4.2, 4.2
      3 x 60m (3.5 mins) – 7.7, 7.6, 7.7

      Brandon Carter Ab Assault, 3 rounds

      14 June

      Bleep Test

      Level 9.5

      15 June

      Power Clean 3 x 5 x 75kg
      RDL 4 x 8 x 85kg
      Back Squat 4 x 8 x 105kg – effort!!
      Machine Press 8, 8, 8, 6 x 45kg per side
      T-Bar Row 4 x 8 x 55kg

      18 June

      Bench Press 4 x 4 x 95kg
      Power Clean 3 x 4 x 80kg
      Back Squat 4 x 4 x 115kg
      Jump Lunge 3 x 6 x 40kg
      Bent Over Row 4 x 8 x 65kg
      OHP 2 x 5 x 45kg, 2 x 5 x 47.5kg
      Deadlift 4 x 8 x 110kg (2 mins)
      Lat Pulldown (neutral grip) 2 x 8 x 60kg, 3 x 8 x 50kg

      21 June

      Grass Sprints

      4 x 15m
      8 x 30m (2.5 mins) – 4.2, 4.2, 4.3, 4.3, 4.3, 4.2, 4.2, 4.2
      2 x 61m (3.5 mins) – 7.9, 7.9 – didn’t measure until afterwards, paced it out generously so it was at least 60m
      100m – 12.6 – happy with this, think 12.8 was the fastest i’ve managed up until now

      22 June

      A1 Alt DB Bench Press 3 x 8 x 32.5kg
      A2 Explosive Pushups 3 x 6
      Tricep Dips 10, 7+3, 7+2+1
      Power Clean 3 x 5 x 75kg
      RDL 3 x 8 x 85kg
      Back Squat 4 x 8 x 105kg
      B1 T-Bar Row 3 x 10 x 55kg
      B2 Front Raise 3 x 10 x 5kg
      Incline DB Curl 8 x 15kg, 7 x 15kg, 2 x 8 x 10kg

      23 June

      BW 75.0kg (165lbs)

      Tempo Runs (Grass)
      Shuttles 5 x (4 x 100m) with 3 mins rest – 86.5, 84.4, 86.3, 90.0, 85.6 (average 1 min 26.6 secs)

      25 June

      Football Match (won 9-3)

      Scored one goal.

      Bench Press 4 x 8 x 80kg
      Bent Over Row 4 x 8 x 60kg
      Tricep Cable Pushdown 4 x 10 x 4 machine plates (40kg?)
      Bicep Curls 3 x 21’s with 20kg bar

      29 June

      Bleep Test

      Level 10.2 (previous 9.5)

      Brandon Carter Ab Assault, 3 rounds

      February 12, 2019 at 6:26 pm #9302
      Fraser_9to5
      Keymaster

        1 July

        21km hike with 900m elevation

        2 July

        20km hike with 800m elevation

        3 July

        24km hike with 1250m elevation

        5 July

        15km hike with 850m elevation

        Hiking on holiday.

        8 July

        Rugby Training – Fitness Tests

        10 & 30m run (same run, through two timing gates) – 1.86 & 4.20, 1.79 & 4.08
        Standing Broad Jump – 2.45m, 2.46m
        Shuttle Run (1200m total – 5 x 20,40,60m) – 5 mins 16 secs

        9 July

        BW 74.8kg (165lbs)

        Speed Skaters 3 x 10
        Depth Jump 3 x 5
        Power Clean 3 x 5 x 75kg
        Front Squat 5 x 5 x 80kg
        RDL 12 x 60kg, 2 x 12 x 65kg
        Clap Push Up 3 x 10
        Bench Press 2 x 5 x 80kg, 3 x 5 x 85kg
        Chin Ups 9, 10, 7, 6, 5
        A1 T-Bar Row 8, 8, 10 x 55kg
        A2 Front Raise 3 x 10 x 5kg

        10 July

        Brandon Carter Ab Assault, 3 rounds

        11 July

        5 x (5 x 100m) with 4 mins rest
        1:47.4, 1:54.1, 1:54.1, 1:52.9, 1:54.1 (average 1:52.5)

        13 July

        Rugby Training

        Sprint Drills, Plyometrics, Accelerations
        4 x 90 sec ~422m
        Touch Rugby
        Shuttle Runs 3, 2, 1

        15 July

        BW Jump Lunges 3 x 10
        Broad Jump 3 x 5 , best of 8.3 shoe lengths ~ 2.45m (8ft)
        Back Squat (fast up) 3 x 5 x 90kg
        Back Squat 3 x 5 x 110kg, 2 x 5 x 100kg
        DB Walking Lunge 12 x 10kg, 2 x 12 x 15kg
        Bent Over Row 3 x 6 x 60kg
        OHP 5 x 5 x 47.5kg
        Pullups 5 x 7
        Single Arm DB Bench 6 x 22.5kg, 6 x 25kg, 2 x 6 x 27.5kg
        Tricep Dips 3 x 10

        17 July

        Speed Skaters 3 x 10 – arrrghghhhhh, pulled my right adductor doing these
        Clap Pushups 3 x 10
        A1 Power Clean 3 x 5 x 75kg
        A2 Depth Jump 3 x 5
        Front Squat 5 x 5 x 80kg
        RDL 3 x 12 x 65kg
        Bench Press 5 x 5 x 85kg
        B1 T-Bar Rows 3 x 10 x 55kg
        B2 Front Raise 3 x 10 x 5kg
        Chin Ups (30 total) 8, 7, 6, 6, 3

        18 July

        Grass Runs

        4 x (6 x 100m) with 5 mins rest
        2:20.6, 2:16.4, 2:15.2, 2:16.7 (avg 2:17.1)

        19 July

        Brandon Carter Ab Assault, 3 rounds

        20 July

        Rugby Training

        Sprint Drills, Plyometrics, Accelerations
        5 x 75 sec ~460m

        21 July

        BW Jump Lunges 3 x 10
        Broad Jump 3 x 5, best of 2.35m – my lower back tweaked
        Back Squat (fast up) 3 x 5 x 90kg
        Back Squat 5 x 4 x 105kg – tweaked back earlier so loads of focus on a tight core
        DB Walking Lunge 3 x 12 x 22.5kg
        OHP 4 x 5 x 52.5kg
        Bent Over Row 3 x 6 x 62.5kg
        Pullups 5 x 7
        Single Arm DB Bench 3 x 6 x 27.5kg
        Tricep Dips 3 x 10

        23 July

        Speed Skaters 3 x 10
        A1 Power Clean 3 x 5 x 75kg
        A2 Depth Jump 3 x 5
        Front Squat 5 x 4 x 85kg
        RDL 3 x 12 x 70kg
        Clap Pushups 3 x 10
        Bench Press 5 x 4 x 85kg
        B1 T-Bar Rows 3 x 10 x 55kg
        B2 Front Raise 3 x 8 x 7.5kg
        Chin Ups (30 total)

        25 Jul

        Grass Runs

        4 x (6 x 100m) with 5 mins rest
        2:15.4, 2:18.0, 2:18.4, 2:19.3 (avg 2:17.8)

        Brandon Carter Ab Assault, 3 rounds

        27 July

        Rugby Training

        Drills, Agility Work, Plyometrics
        6 x 75 sec run (~450m)

        29 July

        BW Jump Lunges 3 x 10
        Broad Jump 3 x 5, best of 2.35m
        Back Squat (fast up) 3 x 5 x 90kg
        Back Squat 3,4,4,4 x 110kg
        DB Walking Lunge 3 x 12 x 22.5kg
        OHP 5 x 3 x 55kg
        Bent Over Row 6 x 65kg, 6 x 67.5kg, 7 x 67.5kg
        Pullups 5 x 7
        Single Arm DB Bench 3 x 6 x 27.5kg
        Tricep Dips 3 x 10

        31 July

        Rowing Machine 20 mins, (~28 strokes per min)
        Bleep Test 7.3 – Audio stopped so I felt the test was invalid
        Bleep Test 9.3 – Was as tired at level 5 as I was when I stopped the last one

        February 12, 2019 at 6:30 pm #9303
        Fraser_9to5
        Keymaster

          1 Aug

          Tennis 2.5 hours (chilled)
          Explosive Pushups 3 x 10
          Chin ups (30 total)

          3 Aug

          Rugby Training

          Drills, Plyometrics, Accelerations, 3 x 60m sprint
          3 x 3 x 120m (20 secs, 90 secs)
          Touch – 20 mins

          4 Aug

          BW Jump Lunges 3 x 10
          Back Squat (fast up) 3 x 5 x 90kg
          Back Squat 5 x 3 x 115kg
          OHP 5 x 3 x 57.5kg
          Bent Over Row 3 x 6 x 70kg
          Pullups 5 x 7
          Single Arm Bench Press 3 x 6 x 30kg
          A1 Tricep Dips 3 x 11
          A2 DB Walking Lunge 3 x 12 x 22.5kg

          6 Aug

          Press ups 5 x 10
          BW Squats (arms overhead) 5 x 20

          7 Aug

          BW 74.3kg (164lbs)

          Press ups 2 x 10
          BW Squats (arms overhead) 2 x 20
          Speed Skaters 3 x 10
          A1 Power Clean 3 x 5 x 75kg
          A2 Depth Jump + CMJ 3 x 5
          Front Squat 4, 4, 4, 3 x 87.5kg
          RDL 3 x 12 x 72.5kg
          Clap Push-ups 3 x 10
          Bench Press 4,4,4,3,2 x 90kg
          B1 T-Bar Rows 3 x 10 x 60kg
          B2 BB Front Raise 3 x 8 x 15kg
          Chin Ups (30 total) w 5kg
          Brandon Carter Abs, 3 rounds

          8 Aug

          Grass Runs

          3 x (8 x 100m) with 5 mins rest
          3:15.8, 3:11.2, 3:25.8 (avg 3:17.6)

          11 Aug

          Press ups 5 x 10
          BW Squats (arms overhead) 5 x 20

          12 Aug

          Rugby Training

          Plyo’s, Defence drills, 4 man attack drills, tackle drill, 9 v 9 game with tackle suits
          Brandon Carter Abs, 3 rounds

          13 Aug

          Press ups 3 x 10
          BW Squats (arms overhead) 3 x 20

          16 Aug

          Press ups 3 x 10
          BW Squats (arms overhead) 3 x 20

          17 Aug

          Rugby Training

          Defence drill, Attack drill, 8 v 8 touch, 12 v 8 (attack v defence) contact, 6 x 150m

          18 Aug

          BW 74.8kg (165lbs)

          Box Jumps 3 x 5
          Drop Jump to Broad Jump 3 x 5
          Jump Squat 3 x 5 x 60kg
          Back Squat 5 x 5 x 105kg
          OHP 5 x 5 x 52.5kg
          Bent Over Row 3 x 6 x 70kg
          Single Arm BB Bench Press 3 x 6 x 30kg
          A1 Pullups 3 x 10
          A2 DB Walking Lunge 3 x 12 x 22.5kg
          Close Grip Bench Press 3 x 10 x 60kg

          20 Aug

          Press ups 2 x 10
          BW Squats (arms overhead) 2 x 20
          Depth Jump (height) 3 x 5
          Speed Skaters 3 x 10
          Power Clean 3 x 5 x 75kg
          Front Squat 5 x 5 x 85kg
          RDL 3 x 12 x 72.5kg
          Clap Push-ups 3 x 10
          Bench Press 5 x 5 x 87.5kg
          BW Chin Ups 3 x 10
          A1 T-Bar Rows 3 x 10 x 60kg
          A2 DB Lateral Raise 3 x 10 x 7.5kg

          21 Aug

          Brandon Carter Abs, 1st round twice

          23 Aug

          Grass Runs

          8 x 100m (800m) 3:11.9
          20 x 45m (900m) 3:58.9

          Brandon Carter Abs, 1st round twice

          26 Aug

          Rugby Training

          Fitness Tests – 30m (10m split) – 4.21 (1.81) soggy ground from the rain and sand to fill in the uneven ground, can’t compare to last time

          1200m Shuttle Run – 5:00 beat my last time by 16 seconds, happy with that

          27 Aug

          Jumps for Height 3 x 5
          Drop Jump to Broad Jump 3 x 5
          Jump Squat 3 x 5 x 60kg
          Back Squat 4,6,5,5 x 110kg
          Bent Over Row 3 x 6 x 70kg
          Single Arm BB Bench Press 3 x 6 x 30kg
          A1 DB Walking Lunge 3 x 12 x 25kg
          A2 Close Grip Bench Press 3 x 10 x 62.5kg
          Pullups 3 x 10
          Brandon Carter Abs, 1st round twice

          31 Aug

          Depth Jump (height) 3 x 5
          Speed Skaters 3 x 10
          Power Clean 3 x 5 x 75kg
          Front Squat 5 x 4 x 87.5kg
          RDL 3 x 12 x 72.5kg
          Clap Push-ups 3 x 10
          Bench Press 5 x 4 x 90kg
          BW Chin Ups 3 x 10
          Seated Rows 3 x 10 x 110lbs, 2 x 8 x 120lbs
          Abs 9 mins total

          February 12, 2019 at 6:36 pm #9304
          Fraser_9to5
          Keymaster

            4 Sept

            Jumps for Height 3 x 5
            Drop Jump to Broad Jump 3 x 5
            Jump Squat 3 x 5 x 60kg
            Back Squat 5 x 3 x 120kg
            OHP 4,4,4,3 x 57.5kg
            Bent Over Row 3 x 6 x 72.5kg
            Single Arm BB Bench Press 6 x 30kg, 2 x 32.5kg
            Close Grip Bench Press 3 x 10 x 65kg
            A1 DB Walking Lunge 3 x 12 x 25kg
            A2 Pullups 3 x 10 – last one was 5,2,1,1,1

            7 Sept

            Depth Jump (height) 3 x 5
            Speed Skaters 3 x 10
            Power Clean 3 x 5 x 75kg
            Front Squat 4,4,4,3 x 90kg
            RDL 3 x 12 x 75kg
            Clap Push-ups 3 x 10
            Bench Press 3 x 5 x 92.5kg
            BW Chin Ups 3 x 10
            Seated Rows 5 x 8 x 120lbs
            Abs 9 mins total

            8 Sept

            Grass Run 2.8 miles (4.5km) in 24 mins

            9 Sept

            Rugby Training

            Drills and Backs Drills

            12 Sept

            Rugby Match 3rd XV (Friendly won 40-14ish)

            13 Sept

            Grass Run 3.25 miles (5.25km) in 27 mins

            14 Sept

            Jumps for Height 3 x 5
            Drop Jump to Broad Jump 3 x 5
            Jump Squat 3 x 5 x 60kg
            Back Squat 5 x 3 x 125kg
            OHP 5 x 3 x 62.5kg
            Bent Over Row 3 x 6 x 72.5kg
            Single Arm BB Bench Press 3 x 6 x 32.5kg
            Close Grip Bench Press 10, 10, 9 x 65kg
            A1 DB Walking Lunge 2 x 24 x 22.5kg
            A2 Pullups 3 x 10

            17 Sept

            Depth Jump (height) 3 x 5
            Speed Skaters 3 x 10
            Power Clean 3 x 4 x 75kg
            Front Squat 5 x 92.5kg, 3,4,3 x 95kg
            RDL 3 x 12 x 75kg
            Clap Push-ups 3 x 10
            Bench Press 5 x 3 x 97.5kg
            BW Chin Ups 3 x 10
            Seated Rows 5 x 8 x 120lbs
            Abs 9 mins total

            20 Sept

            Grass Run 4 miles (6.5km) in 35 mins

            23 Sept

            Grass Runs

            4 x 15m
            8 x 30m (3 mins) – slight change of direction at 15m to replicate rugby a bit better
            2 x Football pitch angled sprints 102.5m – 13.3, 13.1

            26 Sept

            Rugby Match 3rd XV (won 35ish-5)

            Scored one try.

            27 Sept

            Grass Runs

            3 x 1 mile (5 mins rest) – 7:10, 7:37, 7:51

            28 Sept

            Jumps for Height 3 x 5
            Drop Jump to Broad Jump 3 x 5
            Jump Squat 3 x 5 x 60kg
            Back Squat 5 x 5 x 110kg
            OHP 5 x 5 x 55kg
            Bent Over Row 3 x 6 x 75kg
            Single Arm BB Bench Press 3 x 6 x 32.5kg
            Close Grip Bench Press 3 x 10 x 65kg
            A1 DB Walking Lunge 2 x 8 x 22.5kg per leg
            A2 Pull-ups 3 x 10
            Abs 9 mins (4.5 before and after)

            February 12, 2019 at 6:39 pm #9305
            Fraser_9to5
            Keymaster

              1 Oct

              Abs 4.5 mins
              Depth Jump (height) 3 x 5
              Speed Skaters 3 x 10
              Power Clean 3 x 4 x 75kg
              Front Squat 5 x 5 x 87.5kg
              RDL 3 x 10 x 77.5kg
              Clap Push-ups 3 x 10
              Bench Press 5 x 5 x 90kg
              BW Chin Ups 3 x 10
              Seated Rows 5 x 9 x 120lbs
              Ab Wheel 2 x 20
              Roman Twists 2 x 40 x 5kg plate

              5 Oct

              Jumps for Height 3 x 5
              Drop Jump to Broad Jump 3 x 5
              Jump Squat 3 x 5 x 60kg
              Back Squat 5 x 4 x 115kg
              OHP 5 x 4 x 57.5kg
              Bent Over Row 3 x 6 x 75kg
              Single Arm DB Bench Press 1 x 6 x 37.5kg, 2 x 6 x 32.5kg
              Close Hand Pushups 3 x 10 x 15kg
              A1 DB Walking Lunge 2 x 16 x 22.5kg
              A2 Pull-ups 3 x 10
              Abs: Hanging Leg Raise 4 x 12, V-Situp 4 x 12, Roman Twist 4 x 24 x 7.5kg plate

              10 Oct

              Grass Runs

              4 x 15m
              8 x 30m (3 mins) – slight change of direction at 15m to replicate rugby a bit better
              55m sprint – 7.1

              11 Oct

              Press Ups 5 x 10
              Squats 5 x 20
              Ab Wheel 4 x 12
              Roman Twists 4 x 12 x 7.5kg
              V-Situps 4 x 12

              13 Oct

              Grass Runs

              3 x 1 mile (6 mins rest) – 7:26, 7:44, 7:55

              17 Oct

              Rugby Match 3rd XV (Lost 22-10)

              19 Oct

              Jumps for Height 3 x 5
              Jump Squat 3 x 5 x 60kg
              Back Squat 5 x 4 x 115kg
              Bent Over Row 3 x 6 x 75kg
              Close Grip Bench Press 3 x 10 x 65kg
              Pull-ups 3 x 9
              Abs: Hanging Leg Raise 4 x 12, V-Situp 3 x 12, Roman Twist 3 x 24 x 7.5kg plate

              21 Oct

              Depth Jump (height) 3 x 5
              Speed Skaters 3 x 10
              Power Clean 3 x 4 x 75kg
              Front Squat 5 x 4 x 90kg
              RDL 3 x 10 x 77.5kg
              Clap Push-ups 2 x 10
              Bench Press 5 x 4 x 92.5kg
              Seated Rows 5 x 10 x 120lbs
              Hanging Leg Raise 4 x 12 x 2.5kg
              Roman Twists 4 x 24 x 7.5kg plate

              25 Oct

              Grass Runs

              2.17 miles in 18.5 mins
              (6 mins rest)
              1.53 miles in 13 mins

              27 Oct

              Jumps for Height 3 x 5
              Jump Squat 3 x 5 x 60kg
              Back Squat 5 x 3 x 120kg
              OHP 4,4,3,3,1 x 60kg
              Face Pulls 4 x 10

              29 Oct

              Depth Jump (height) 3 x 5
              Speed Skaters 3 x 10
              Power Clean 3 x 4 x 70kg
              Front Squat 4,4,4,3 x 92.5kg
              Clap Push-ups 3 x 10
              Bench Press 5 x 3 x 95kg
              A1 Chin-ups 30 total
              A2 Seated Rows 50 total
              A3 V-Situps 50 total

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